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Homemade refried beans
CARBS
15g
PROTEINS
5g
FATS
3g
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 7
Fiber: 6g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Refried beans have a moderate glycemic index and provide a slow, steady release of glucose into the bloodstream, but they still contain a significant amount of carbs which can impact insulin response and blood sugar levels.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Grilled zucchini – Low in carbs and provides additional fiber, enhancing fullness without significant blood sugar impact.
- Avocado salad – High in healthy fats and fiber, helps to further slow glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without carbs, supporting muscle maintenance and satiety with minimal impact on blood sugar.
- Pan-seared salmon – Rich in omega-3 fatty acids and protein, beneficial for heart health and blood sugar control.
🥄 Smart Substitutes
- Cauliflower mash – Lower in carbohydrates and provides a similar texture and bulk as refried beans.
- Black soybeans – Lower in carbs compared to traditional beans, suitable for maintaining steadier blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as beans are digested slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content helps to slow overall digestion.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow the absorption of carbohydrates.
🤔 FAQs about Homemade refried beans
Can I eat refried beans on a low-carb diet?
Traditional refried beans are higher in carbs. Consider portion control or substitutes like cauliflower mash or black soybeans.
How do refried beans affect my blood sugar?
Refried beans can cause a moderate rise in blood sugar due to their carbohydrate content, though fiber moderates this effect. Opt for low-carb substitutes for better control.
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